Banbanji (Cucumber And Chicken Breast Salad)

Banbanji (Japanese-style Bang Bang Chicken（バンバンジー）

What is Banbanji?

Japanese Banbanji is a refreshing salad consisting of steamed chicken, tomato, and cucumber sticks drizzled with a rich, savory sesame dressing.

The name “Banbanji” is written in Kanji as 「棒棒鶏」. The character 「棒」means “stick” and 「鶏」 (ji/kei) means “chicken.” True to its name, this dish typically uses chicken tenderloin (sasami) torn into strips and cucumbers sliced into thin matchsticks.

The signature sesame dressing uses sesame paste to create a dense, creamy texture with a mild spicy kick. It balances acidity and sweetness, creating a sauce that truly stimulates the five senses. For those who enjoy extra depth, adding Sichuan pepper (Sanshō) or crushed peanuts is a “GOOD choice!”

This salad is highly recommended for health-conscious individuals looking for an exotic, high-protein meal.

The Global Evolution of Banbanji

Japan: Developed uniquely from its Sichuan origins. The Japanese version is characterized by being very healthy, incorporating plenty of vegetables like cucumber and tomato.
China (Origin): Traditionally consists of chicken alone without extra vegetables. The seasoning is intensely spicy, featuring the bold heat of Sichuan chili peppers.
USA: Known as “Bang Bang Chicken.” However, it has evolved differently there, often featuring fried chicken tossed in a sauce made of mayonnaise, sweet chili sauce, and Sriracha.

✨ Secrets to High-Protein & Low-Calorie

sasami, chicken tenderloin, chicken breast fille

The appeal of this salad lies in the use of Sasami (Chicken Tenderloin). If unavailable, skinless chicken breast is an excellent substitute.

📋 Memo: Overseas, “Sasami” is typically labeled as “Chicken Breast Fillet” or “Chicken Tenderloin.”

Sasami is the highest-protein and lowest-fat part of the chicken, making it the ultimate ingredient for body-building. (See the comparison table below for nutritional values).

Nutritional Comparison of Chicken Cuts (per 100g, raw)

100g(Raw, Skinless)	Energy (kcal)	Protein (g)	Fat (g)	Carbohydrates (g)	Salt Equivalent (g)
Breast	105	23.3	1.9	0.1	0.1
Thigh	113	19.0	5.0	0	0.2
Sasami	98	23.9	0.8	0.1	0.1

Cooking Tips for Delicious Sasami

Retain Moisture: Sasami can become dry when heated. Soaking it in sake (rice wine) before steaming or microwaving ensures a moist, tender finish.
Texture: If using Sasami in soups, coating it in potato starch (katakuriko) creates a uniquely smooth and pleasant texture.
Prep: It is recommended to remove the white tendon (suji) so it doesn’t interfere with the fluffy texture of the meat.
Variety: Grilled Sasami served with pickled plum (Umeboshi), Wasabi, or rock salt is a popular menu item at Japanese Yakitori restaurants.

The Power of Sesame Dressing

1. Ideal Lipid Balance Over 80% of the fats in sesame are “unsaturated fatty acids,” which are beneficial for health.

Linoleic Acid (40–45%): An “essential fatty acid” that the body cannot produce. It helps lower blood cholesterol levels.
Oleic Acid (approx. 40%): Also famous as the main component of olive oil. It is resistant to oxidation and helps suppress LDL (bad) cholesterol.

2. Resistance to Oxidation While polyunsaturated fats like linoleic acid are usually prone to oxidation (deterioration), sesame contains powerful antioxidants called “Sesame Lignans” (such as Sesamin). These protect the fats from oxidizing inside the body, allowing for efficient nutrient absorption.

3. Health & Beauty Benefits

Vascular Health: The synergy of Oleic and Linoleic acids helps prevent arteriosclerosis.
Anti-Aging: The combination of Sesamin, Vitamin E, and healthy fats helps prevent skin dryness and slows cellular aging.

4. Extraordinary Calcium Content Just 5g of toasted sesame seeds (approx. 1 tsp) contains about 60mg of calcium. Per 100g, this is 1,200mg—roughly 10 times the amount found in milk (110mg).

💡 Pro-Tip for Absorption: Sesame paste or ground sesame is more effective than whole toasted seeds. Breaking the hard outer shell allows your body to more smoothly absorb the healthy fats and acids inside.

Nutritional Facts for Sesame (per 5g)

Food Item	Energy (kcal)	Protein (g)	Fat (g)	Carbs (g)	Salt Eq. (g)	Calcium (mg)	Iron (mg)	Zinc (mg)	Oleic Acid (mg)	Linoleic Acid (mg)
Toasted Sesame	30	1.0	2.7	0.9	0	60	0.5	0.3	950	1100
Sesame Paste	32	1.0	3.1	0.8	0	30	0.3	0.3	1050	1250

Sauce Versatility: The Sesame + Soy Synergy

Sesame and Soybeans (Tofu) are a perfect match!

Sesame is high in Methionine and Cystine but low in Lysine.
Soybeans are rich in protein but slightly low in Methionine and Cystine. By combining them (e.g., pouring sesame dressing over Chilled Tofu/Hiyayakko), you create a complete amino acid profile, maximizing nutritional value.

Nutrition Facts: Banbanji (per recipe)

Calories: 327 kcal
Protein: 29.3g
Fat: 11.3g
Carbs: 19.7g
Sodium: 2.5g

Recipe (Serves 3)：Banbanji Salad

Chicken Tenderloin (Sasami): 2 pieces (100g)
Green Onion (White Leek): 1 stalk
Ginger: 3g
Sake: 40g
Cucumber: 100g
Tomato: 100g

☆ Dressing Base: Soy sauce (15g), Black vinegar (10g), Sugar (3g), Mirin (5g), Ground sesame (3g), Sesame oil (3g), Grated garlic (1g), Grated ginger (1g), Toban-djan/Chili bean paste (1g)

★ Finishing Touch: Sesame paste (10g)

How to Make Banbanji Salad

Prep: Separate the green and white parts of the leek. Scrape ginger skin with a spoon and slice thinly.
Chicken: Make small incisions in the Sasami to prevent bursting in the microwave.
Steam: Place chicken, leek greens, and ginger in a heat-resistant container. Drizzle with sake. Cover with wrap and microwave at 600W for 3 minutes. (Leek and ginger remove odor; sake keeps the meat tender).
Shred: Once cooled, shred the chicken by hand and remove tendons.
Sauce: Mix all ☆ ingredients in a bowl. Microwave for 1 minute. Add the ★ sesame paste, mix well, and chill in the fridge.
Vegetables: Thinly slice cucumbers, then cut into matchsticks. Slice tomatoes.
Plate: Arrange tomatoes and cucumbers, top with chicken, and pour the sauce generously.

Kitchen Tool Tip: A Victorinox Serrated Petty Knife (10cm) is highly recommended for perfectly clean slices of tomatoes!

**I recommend Victorinox knives. （Petty knife wavy edge 10 cm.) You can slice tomatoes, roast beef, etc. very neatly.**

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!